* Exported from MasterCook *
Seared Caribbean Scallops with Black Bean Salsa -
Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon Caribbean jerk seasoning
12 sea scallops -- (1 oz each), preferably dry caught
2 tablespoons canola oil
1 can no-salt-added black beans -- (141/2 oz) rinsed and drained
1 medium tomato -- chopped
3/4 cup chopped red bell pepper -- (about 1 medium)
1/2 medium red onion -- finely chopped
1 small jalapeño pepper -- finely chopped (wear plastic gloves when handling)
1 cup cubed mango
1/4 teaspoon ground cumin
1 tablespoon chopped cilantro
2 tablespoons lime juice
4 lime wedges
1/8 teaspoon salt
freshly ground black pepper
1. Place the scallops on a work surface. Pat dry. Dust with the jerk
seasoning and toss to coat evenly. Set aside.
2. In a medium bowl, combine the beans, tomato, bell pepper, onion,
jalapeño pepper, mango, cumin, cilantro, lime juice, 1 Tbsp of the canola
oil, and salt and pepper to taste. Mix well to combine. Let stand to blend
flavors.
3. Meanwhile, heat a skillet over medium-high heat. Add the remaining 1
Tbsp of canola oil and heat for 1 minute. Add the scallops to the skillet.
Cook for 1 to 2 minutes on each side, 2 to 4 minutes total, until well
browned all over and opaque in the center. Remove to a plate.
4. Spoon the salsa onto 4 dinner plates. Top with the scallops. Place a
lime wedge on each plate.
Serves 4
PREP: 20 min
COOK: 25 min
TOTAL: 45 min
Nutritional Summary: Calories:222; Carbohydrates(g):23; Calcium(mg):58;
Fiber(g):5; Omega-3(g):0.75; Vitamin D(IU):0
Description:
"4 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 171 Calories; 8g Fat (38.5%
calories from fat); 8g Protein; 20g Carbohydrate; 4g Dietary Fiber; 10mg
Cholesterol; 220mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 1/2 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 27158 0 0 1275 0 0 0 0 4088 0 0 0 0 0 0
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